Raw Red Peppers
Bell peppers give you the
most vitamin C per calorie. That's good for the blood vessels in your eyes, and
science suggests it could lower your risk of getting cataracts.
Sunflower seeds and nuts
A large study found that
vitamin E, together with other nutrients, can help slow age-related macular
degeneration (AMD) from getting worse. It may also help prevent cataracts.
Dark, Leafy Greens
Kale, spinach, and collard
greens, for example, are rich in both vitamins C and E. They also have the
carotenoids lutein and zeaxanthin. These plant-based forms of vitamin A lower
your risk of long-term eye diseases, including AMD and cataracts.
Salmon
Your retinas need two
types of omega-3 fatty acids to work right: DHA and EPA. You can find both in
fatty fish, such as salmon, tuna, and trout, as well as other seafood.
Sweet potatoes
Orange-colored fruits and
vegetables -- like sweet potatoes, carrots, cantaloupe, mangos, and apricots --
are high in beta-carotene, a form of vitamin A that helps with night vision,
your eyes' ability to adjust to darkness.
Lean Meat and Poultry
Zinc brings vitamin A from
your liver to your retina, where it's used to make the protective pigment
melanin. Oysters have more zinc per serving than any other food, but you don't
have to be a shellfish lover to get enough
Beans and Legumes
Prefer a vegetarian,
low-fat, high-fiber option to help keep your vision sharp at night and slow
AMD? Chickpeas are also high in zinc, as are black-eyed peas, kidney beans, and
lentils. A can of baked beans will do the job, too.
Eggs
It's a great package deal:
The zinc in an egg will help your body use the lutein and zeaxanthin from its
yolk. The yellow-orange color of these compounds blocks harmful blue light from
damaging your retina.
Squash
Your body can't make
lutein and zeaxanthin, but you can get them from squash all year long. Summer
squash also has vitamin C and zinc.
Broccoli and Brussels Sprouts
These related veggies come
with another winning combination of nutrients: vitamin A (as lutein,
zeaxanthin, and beta-carotene), vitamin C, and vitamin E. They're all
antioxidants that protect the cells in your eyes from free radicals, a type of
unstable molecule that breaks down healthy tissue.
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